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She also recommends small, nutrient-dense meals, such as eggs with berries or avocado toast on a rice cake with smoked salmon

EAR, estimated average requirement

Think of bright colors such as sweet potatoes, Okinawa purple sweet potatoes, eggplant, leafy greens, bell peppers, red onions, spinach, avocados, beets, and artichokes

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It creeps up, and people often blame stress, lack of sleep, or just getting older. Some of the warning signs include: Feeling wiped out for no reason Numbness or tingling in your hands and feet Pale or washed-out skin Forgetfulness or brain fog Feeling down, irritable, or low in mood Getting dizzy or breathless while doing simple things If these sound familiar, its worth checking your levels before just pushing through